I write this at the risk of being called a hypocrite because I often go to bed well past bedtime. These are some do’s for getting a good nights rest and building healthy muscle tone: mild exercise before bed may help you fall to sleep faster; milk seems to contain an ingredient to help you fall to sleep faster; try to relieve yourself before retiring and drink enough water before sleep to help avoid waking up during crucial REM sleep and using the bathroom;
strive to go to bed early enough to get the recommended average of 8 hours sleep; take brief naps/ siestas during the day, especially when you’re fighting sickness or recovering from a grueling workout; sleeping too much during the day may disrupt your night sleep; follow the simple rule of easy day, hard day i.e, avoid putting weight training or grueling workouts back to back– give your body time to heal; and lastly, eat nutritiously and go easy on the junk food.
I hope these personal tips help. And I’ll strive not to be a hyprocrite and follow my own advice!